Today girls are offered many sophisticated ways to lose weight and dry the body. Often, none of these bring the desired effect. The best way to lose weight is to resort to proven methods approved by nutritionists. One of these is the diet, menu for the week, reviews and helpful tips that you will learn in this article.
The history of diet these
An interesting fact, but through the ketonic diet in the early 20th century, children were treated for epileptic seizures. Doctors noticed some changes in the baby's body. His body weight has decreased and his fat layer has decreased. Subsequently, in medical practice, the ketogenic diet has gained success and is used extensively in dietetics.
The keto diet is so named because of the molecules (ketonic bodies) that are produced by the liver and act as an energy source. The nutrition system is based on getting energy from fat mass, because the intake of a large amount of carbohydrates in the body is limited.
You can use this method to lose weight now. But you have to understand that if you do not make any effort, then nothing will work. It will be necessary to reduce to a minimum the foods that contain carbohydrates in the diet and not to absorb proteins and fats in excessive amounts.
The essence of the ketogenic diet
The nutrition system is based on the fact that a person restricts the intake of carbohydrate foods and thus virtually eliminates calorie intake. Proteins and fats may act in part as substitutes for an energy source, but this will not be enough for the normal functioning of the body. As a result, fat deposits will be included.
What is the difference between a ketogenic diet and other protein-based ways to lose weight? The diet is full of foods that contain vegetable fats, not animal fats.
The brain receives energy from glucose. If carbohydrates are completely excluded, then he will have nothing to extract resources for a full life. Then a logical question arises: where in this case the brain will receive a sufficient amount of energy?
When there is a lack of carbohydrates in the diet, the liver is actively involved. It breaks down fats into fatty acids and produces glycerin, resulting in the formation of ketonic bodies. These metabolic products nourish the brain, without any problems to maintain its stable functioning.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. Thus begins the process of adaptation.
Distribution
The ketogenic diet is divided into three types:
- Base. It is more suitable for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate supplementation required.
- Synimi. Designed for those who lead active training. This is a diet, the weekly menu of which requires the distribution of carbohydrates per hour: on the eve of sports loads and at the end of them. Thus the person will be more energetic and will not feel lack of strength.
- Cyclic. It consists of alternating consumption of carbohydrates in large and small volumes. Ensures the maintenance of an optimal level of glycogen in muscle and liver tissues. A one-day discharge during the week contributes to the fact that the fat layer becomes smaller.
Benefit
The main advantage of this technique lies in achieving fast and high quality result. Body weight loss will start from the second week of nutrition according to this program.
The gradual disappearance of the fat layer will also become noticeable. These diets are essential for athletes who, without losing muscle mass, need to reduce adipose tissue.
It is worth mentioning another important advantage of such a power supply system. It is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because the food in these diets is low in protein and fat, you can avoid the problem of constant feeling of hunger and "wild" appetite.
Additional advantages of the ketogenic diet are the long-term preservation of the effect obtained and the absence of stress reactions of the body (which is present with other weight loss options).
After the completion of such a food system, there is no slowing of metabolism. Therefore, a person will not start gaining lost pounds again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on this diet?
Under no circumstances should you try this method of weight loss for people suffering from diabetes. Be sure to assess the risk of side effects and study the contraindications before starting a diet. You will also need to consult a doctor. The ketogenic diet must be carried out in accordance with some rules developed by modern physicians in different countries.
Its use is strictly prohibited if it has:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations in the work of the body's cardiovascular system.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are several side effects and possible adverse effects on the ketone diet. You should also get to know them in advance.
In the first seven days of following the diet, the body undergoes a restructuring process. Because of this, a person may experience a slight feeling of regret, weakness, and fatigue. This is due to the lack of carbohydrates.
You will also need to consume a limited amount of minerals, trace elements and vitamins. This can negatively affect important processes in the body and in some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Remember that most animal fats contribute to the increase of bad cholesterol.
strengths
The ketone feeding program has the following positive features:
- Immediate weight loss. Here the individual characteristics of the organism play an important role. Sometimes just a week will allow you to lose five pounds.
- A slight decrease in muscle mass. Weight loss will be followed by fatigue and constant tiredness. It is fat that is converted into energy.
- Eliminate the feeling of hunger. There are no low calorie foods in this diet. But there are also no fast carbs (they increase appetite).
- A tangible increase in energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on processing incoming carbohydrates.
Drinks
During a ketone diet to quench your thirst, you can drink only these types of drinks:
- ordinary pure water;
- tea: black or green;
- coffee (necessarily sugar free).
In addition, but in small amounts, you can use coconut water, wine and cappuccino without glucose.
Can sweeteners be used?
These diets, the menu of which for a week for women completely excludes carbohydrates, also prohibits sweets, which are so loved by many of the fair sex. If you really want to pamper yourself, you have to go to the trick and use sweeteners.
Sweeteners with direct use do not affect the rise in blood sugar. However, they have a negative effect on weight loss, forming and maintaining cravings for sweet foods. The most harmful sweeteners to avoid:
- honey;
- fructose;
- concentrated fruit juice;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Negative characteristics: impact on kidney and liver function, likelihood of insulin resistance, return of excess pounds.
For those who need sweets, even during the diet, the use of erythrol or stevia is recommended. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But all of them also increase appetite and gas formation, have a specific taste.
Stages of body adaptation
A characteristic feature of the ketonic diet is a very long period of adaptation of the human body to a new diet.
Beautiful sex fits for at least 5 days. These diets, whose weekly menu for men is more nutritious, is even more difficult for the strong half. Adaptation in males is 7 days or more. This period is considered the most difficult.
Already on the 8th day of the diet, the human body adapts and fully recovers. Initially, the person feels normal.
In the first 2 days of this diet, to get the necessary amount of energy, the body consumes previously taken carbohydrates. They entered the body even before he started losing weight.
Difficulty for the body
Further, it becomes more difficult, as all the previously stored carbohydrates have already been depleted, and the energy has to be taken somewhere. Therefore, the body begins to process proteins into glucose.
Thus, the human body gets into a stressful situation. At this time, he can extract protein from the muscle tissue, which will lead to a feeling of weakness, and sometimes to a feeling of muscle pain. But soon the period will begin during which the fat is burned directly.
From this comes the following pattern: the adaptation of the human body to emergency circumstances, the production of ketone bodies, and the burning of fat mass. Further, the breakdown of proteins is slowed down.
If you follow the basic recommendations of experts, then it is possible to lose from 0, 5 to 2, 5 pounds per week. The maximum period during which you can sit on a ketogenic diet is 3 weeks.
List of recommended and banned products
The main feature of this diet is that most of the diet will be high protein food. Below is a list of foods essential for the ketonic diet and those that are best avoided.
Recommended:
- Mish. Of course, it is the main source of protein and vitamins. It is better to eat poultry, beef, rabbit or pork.
- A fish. A real treasure, made up of a large amount of protein and unsaturated fatty acids. Suitable goldfish, herring, cod, capelin, stale, tuna and mushroom halibut. Remember that meat and fish should be steamed or baked.
- Various seafood. For example, mussels or squid rich in protein. Also suitable for crabs. Shrimp and oysters are well digested.
- Eggs. The richest trace elements are considered to be chicken and quail.
- Arra. They can be added to main dishes, and can also be used as a snack. For example, nuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. Limit tightly. Only sour apples, grapefruit, orange are allowed.
- Dairy products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can cottage cheese, sugar-free yogurt, cheese, low-fat kefir.
Prohibited:
- First of all, different types of confectionery products should be completely excluded: sweets, pastries, biscuits.
- Sweet fruits. These include bananas, grapes, persimmons, mangoes.
- Vegetables with a lot of carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Oven products.
- Different types of cereals.
It is recommended to eat no more than 50 grams of carbohydrates per day. You should also drink plenty of fluids. At least 2 liters per day.
Menu for a week with a diet keto
Based on the above recommended and forbidden foods, compiling a diet is not difficult.
A ketogenic diet for a week can include meats of all kinds, fish, various types of seafood, dairy products, eggs, sugar-free fruits, vegetables, nuts. Here you can also add mushrooms, vegetable oil, spices and seasonings.
It is important to remember that the ketone diet requires at least three main meals.
A diet keto, a rough menu for a week from which can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk / protein shake or nuts.
- Lunch: a plate of lean meat.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.